MWM5s log, start date 5/1/08 (PICS)

[OMEGA]

right on

 

[mwm5]

right on

my squats looked like this.

225x20
250x15
275x10
300x7
drop 20% to 240x5

pretty sure i floated away from the machine.

 

[mwm5]

of course, i was going to start monday on the new setup/routine. two days ago i got a huge pocket of fluid on my elbow. pretty sure i'm going to have to get it drained. OMEGA do you think i should take a few days off to let it rest or just keep at it????? i have no idea where/why the fluid appeared. feels like jelly under the skin and a decent size.

 

[OMEGA]

i got that under my wrist and hit it with a book very hard to break it up, and it went away

i learned from a gymnast girl that fluid can build up when you work out hard again

 

[mwm5]

I'm a little behind posting (Day 1 and 2). Also i did legs day one to give my swollen elbow some rest. I'm going to the Dr. today or tomorrow to see if i need to get it drained or what is going on with it.


Day 1

Leg press
20X185
15X205
10x235
8x250

Calve
25x140
25x140
25x140

Squat (bad day for me)
20x175
15x205
10x225
8x300
6x275

Calve
20x140
15x175
10x205
8x205
10x185


Day 2

Incline DB
20x50 (think i went to heavy to start, it wore me out!)
15x50
10x50
7x50
8x35

Flat Flyes
20x25
15x30
10x30
7x35
8x25

We dont' have a "hammer press" machine at the gym so i used something called a "rotary press" kind of the same movement i believe

20x70
15x85
8x100

Military
25x75
15x8012x80
10x85
8x90

Press Down
25x60
15x70
12x90
10x100
12x80

One arm
20x30
15x40
12x40
12x40

 

[mwm5]

I can't seem to get my nutritional values you wanted me at. I attached a spreadsheet with meals setup like you proposed. Could you please advise what to add where to get them. Should i add some oatmeal in some where to get the carbs up?

You wanted me at the below.
protein 230
carb 275
fat 75
calories (u didn't specify)

Also incase you were wondering about the "Goat Whey" i use it b/c i'm pretty lactose intolerant and can't do regular whey.

 

[OMEGA]

Yes Please ADD 30-50 grams of carbs in the Form of OAT powder or simple Blended Dry Oats with your shakes

It add a nutty flavor, and alot fiber

O dont Specify Calories or Suscribe to the typical calories recommndations as they are t liberal by far.

Do to the nature of the diet relative to the training, it simply much more efficient this way and effective

 

[mwm5]

Hammer Rows
20x50
15x55
10x55
7x60
8x45 (20% less)

Reverse fly (machine)
20x40
15x25
10x25
12x25

Pulldown
20x80
15x90
10x80

Curl (weight each side)
20x25
15x30
10x30
7x30
8x20 (20% less)

Reverse Curl (cable)
15x60
15x50
15x40 these killed my forearms

 

[mwm5]

Incline
20x45
15x50
10x55
7x60
6x45 (20% less)

Fly
20x40
15x40
10x55
8x70
5x55 (~20% less)

Hammer Press
20x70
15x85
8x100

Military
20x75
15x95
10x105
7x115
8x95 (~20% less)

Press down (cable)
20x70
15x80
10x80
7x80
8x60(~20 less)

Couldn't do the one arm, it killed my elbow that is giving me issues so i did two handed over head cable

20x60
15x60
10x70
12x50

 

[mwm5]

Leg press
20X205
15X235
10x250
8x275
8x235(~20% less)

Calve
25x140
25x140
25x140

Squat
20x200
15x225
10x250
8x300
6x275 (~20% less)

Calve
20x140
15x175
10x205
8x205
10x185 (~20% less)